Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
Hiking	11	49:19:45	106.25	(2.2/h)	171.0	(3.5/h)	7605
Mountain Biking	7	33:47:38	264.39	(7.8/h)	425.49	(12.6/h)	4990
Trail Running	8	12:26:20	54.37	(13:44)	87.5	(8:32)	2145
Road Running	4	3:08:24	23.86	(7:54)	38.4	(4:54)	460
Strength	2	20:00
Total	32	99:02:07	448.87		722.39		15200

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Sunday Dec 30, 2012 #

8 AM

Mountain Biking 2:48:47 [2] 50.14 km (17.8 kph) +640m
shoes: Scott Yecora

Himeville to Centocow Mission on the last day. 70km/h downhill at one point :-)

Saturday Dec 29, 2012 #

7 AM

Mountain Biking 4:38:59 [3] 81.15 km (17.5 kph) +1255m
shoes: Scott Yecora

Banchory to Himeville via Coleford Reserve on day 3. Fran opted out due to a niggly knee so I rode alone today. Some steep climbs but spectacular views of the Berg.

6 PM

Trail Running 39:47 [3] 7.8 km (5:06 / km) +75m 4:52 / km
shoes: Asics Gel Trail Sensor 5

Out-and-back along the Cobham gravel road. Heavy legs..

Friday Dec 28, 2012 #

7 AM

Mountain Biking 4:54:12 [2] 77.54 km (15.8 kph) +1095m
shoes: Scott Yecora

Ntsikeni to Banchory Farm on day 2.

Thursday Dec 27, 2012 #

8 AM

Mountain Biking 4:24:55 [3] 59.66 km (13.5 kph) +1370m
shoes: Scott Yecora

4-day Mountain bike tour along parts of the old Freedom Trail in KZN. And my parents brought the 4x4 so we didn't even need to carry panniers :-)

Day 1 was from Creighton to the Ntsikeni Wetlands reserve. Hot hot hot! Some awesome gravel roads anf tracks.

5 PM

Hiking 32:27 [5] 1.7 km (3.1 kph) +400m
shoes: Asics Gel Trail Sensor 5

Climbed up Ntsikeni Peak behind the lodge. Max effort up the super-steep slopes. No trail and great views from the top.

6 PM

Hiking 36:42 [2] 1.7 km (2.8 kph)
shoes: Asics Gel Trail Sensor 5

Took it much easier on the way down.

Tuesday Dec 25, 2012 #

7 AM

Road Running 1:15:00 [4] 15.3 km (4:54 / km) +170m 4:39 / km
shoes: Asics Gel Nimbus 13

Pushed pretty hard for the last 30 mins. Need to restrain myself and take it easier...

10 PM

Strength 5:00 [4]

Monday Dec 24, 2012 #

4 PM

Road Running 35:08 [2] 7.1 km (4:57 / km) +105m 4:36 / km
shoes: Asics Gel Nimbus 13

Nice and easy.

Sunday Dec 23, 2012 #

7 AM

Road Running 47:50 [3] 10.0 km (4:47 / km) +125m 4:30 / km
shoes: Asics Gel Nimbus 13

9 PM

Strength 15:00 [2]

Saturday Dec 22, 2012 #

Note

Back from a brilliant trip to New Zealand. Very pleased with all the distance I got in on foot (including a few all-day mountain-running missions).

All my logs for the trip here: http://ar.attackpoint.org/viewlog.jsp/user_4372/pe...

Now to follow Alex's example and log some proper running distance to build up to Lisa's Forest Run and the Two Oceans Ultra in March :)

7 PM

Road Running 30:26 [2] 6.0 km (5:04 / km) +60m 4:50 / km
shoes: Asics Gel Nimbus 13

Body clock is still at GMT+13 - took a nap at 3pm and woke up 4h later... Hence the late run.

Wednesday Dec 19, 2012 #

8 AM

Mountain Biking 5:41:36 [2] 62.0 km (10.9 kph) +50m

Day 3 of the Otago Rail Trail - Ranfurly to Middelmarch. Beautiful sunny day but yet again, despite the fact that we had turned South now, more head-wind...

Tuesday Dec 18, 2012 #

10 AM

Mountain Biking 6:11:08 [2] 50.0 km (8.1 kph) +320m

Day 2 of the Otago Rail Trail - Lauder to Ranfurly. More head-wind!

Monday Dec 17, 2012 #

11 AM

Mountain Biking 5:08:01 [2] 45.0 km (8.8 kph) +260m

Next up was the 3-day Otago Rail Trail. Since this used to be a railway, the gradients are very tame (max 2%) so we had a lovely cruise through the country-side, stopping at coffee shops and taverns along the way.

Day 1 was from Clyde to Lauder with a nasty head-wind most of the way. This was my sister's first time on a bike in years, so we took it nice and easy :)

6 PM

Trail Running 58:00 [3] 11.7 km (4:57 / km) +80m 4:48 / km
shoes: Asics Gel Trail Sensor 5

Went for an evening run to the tunnels and back.

Sunday Dec 16, 2012 #

12 PM

Hiking 3:40:48 [3] 17.0 km (4.6 kph) +1475m
shoes: Asics Gel Trail Sensor 5

Our Milford Sound cruise was cancelled due to rock-fall on the access road, so Fran and I caught an earlier shuttle to Queenstown where we strolled around town for a while before seeing Craig and Kirsten off to the airport.

In the afternoon, we hiked up to the Gondola station above Queenstown (with downhill MTBers flying past us at ridiculous speeds). From there I went for a mission up Ben Lomond (1790m), including a time-trial effort for the final 925m of ascent (58 mins). Panoramic views of snow-capped peaks and lakes from the top before a jog and hike down again with Fran.

Saturday Dec 15, 2012 #

8 AM

Hiking 5:32:12 [2] 19.5 km (3.5 kph) +220m
shoes: Asics Gel Trail Sensor 5

Kepler Day 4 - Craig and Kirstin caught the shuttle after 6km from Rainbow reach. We carried on to the end of the trail and walked back to Te Anau via the lake again. Most of the day was along a huge glacial river, in the forest. Beautiful.

Friday Dec 14, 2012 #

9 AM

Hiking 4:29:22 [2] 16.8 km (3.7 kph) +185m
shoes: Asics Gel Trail Sensor 5

Kepler Day 3 - Overcast and rainy day which didn't bother us too much as we were in the forest all the way to Moturau Hut.

3 PM

Trail Running 1:02:21 [3] 12.0 km (5:12 / km) +60m 5:04 / km
shoes: Asics Gel Trail Sensor 5

Went for a trail run in the afternoon to Shallow Bay Hut and out-and-back along the trail for a bit. Fun!

Thursday Dec 13, 2012 #

7 AM

Hiking 7:09:41 [3] 20.8 km (2.9 kph) +1355m
shoes: Asics Gel Trail Sensor 5

The alpine day. We woke to a sea of clouds below us and had one of the best hiking days I can remember. The path stuck to a knife-edged ridge for most of the day with views in all directions. After summitting Mount Luxmoure (1473m), I raced ahead, dropped my pack and climbed Jackson Peaks (1628m) as well, which was a 6km (2h) exposed scramble along a rocky ridge off the path - loads of fun but I was pretty stuffed when I got back to my pack. Luckily the others had waited for me for lunch so I didn't have to chase them all the way to the hut!

4 PM

Trail Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Gel Trail Sensor 5

Jogged to the Iris Burn Waterfall with Craig for a quick dip, trying to get away from those pesky sandflies!

Wednesday Dec 12, 2012 #

10 AM

Hiking 6:21:00 [2] 17.8 km (2.8 kph) +900m
shoes: Asics Gel Trail Sensor 5

The hike we had all been waiting for - the Kepler Track. 4 days in the heart of Fiordlands on the South West of the South Island, inlcuding a day-and-a-half above the tree-line with alpine views over the snowy peaks rising straight out of the Fiords below... gobsmacking!

Day 1 was an easy walk along lake Te Anau to get to the start of the trail, followed by a gradual climb through the forest to reach Luxmore Hut above the tree-line.

Monday Dec 10, 2012 #

8 AM

Hiking 8:03:19 [2] 34.0 km (4.2 kph) +1320m
shoes: Asics Gel Trail Sensor 5

Hiked to the face of the Franz Josef glacier and past Lake Wombat with Fran and Inneke. Then Inneke walked back to town while Fran and I slogged up Alex Knob (1303m) to be rewarded with a white-out on top :( Long day but easy terrain.

Saturday Dec 8, 2012 #

6 AM

Trail Running 7:13:10 [3] 32.0 km (13:32 / km) +1485m 10:59 / km
shoes: Asics Gel Trail Sensor 5

Had a fun day on the 2-day hike up Mt Bovis (1253m) from sea-level. Jogged wherever the terrain allowed it (probably 12-15km) but there was plenty of steep slog through dense rain-forest as well. Also had a 5kg day pack with bivvy gear in case the river I had to ford was flooding by the time I wanted to come back. Eventually got above the tree-line and was rewarded with some great views of the Southern Alps and the sea far below.

Thursday Dec 6, 2012 #

6 PM

Trail Running 57:21 [2] 8.0 km (7:10 / km) +215m 6:19 / km
shoes: Asics Gel Trail Sensor 5

On the South Island now... ran up Botanical Hill and along a ridge path with Fran in the "city" of Nelson.

Tuesday Dec 4, 2012 #

9 AM

Hiking 4:54:45 [2] 16.0 km (3.3 kph) +500m
shoes: Asics Gel Trail Sensor 5

Day 3 of the Tongariro Circuit - great weather and some spectacular views of the volcanoes.

12 PM

Trail Running 17:00 [4] 2.0 km (8:30 / km) +130m 6:25 / km
shoes: Asics Gel Trail Sensor 5

Ran up and down the hill to Upper Tama Lake while Fran and Inneke had lunch.

Monday Dec 3, 2012 #

7 AM

Hiking 7:14:29 [2] 21.7 km (3.0 kph) +1195m
shoes: Asics Gel Trail Sensor 5

Tongariro Northern Circuit Hike - Day 1 & 2 combined. We were supposed to start hiking the day before but the weather was terrible for the alpine crossing, so we delayed by a day and walked a tad further on the first day.

Spectacular volcanic park on the North Island (with parts of the trail closed due to recent eruptions). Three volcanoes (including the one used as Mount Doom for LOTR) towering all around us, emerald-coloured lakes, contorted volcanic rock and 80km/h winds... awesome :)

And this was my 100th overnight hike, in just under 14 years since my first 3-day hike on the Fanie Botha trail in April 1999.

Saturday Dec 1, 2012 #

3 PM

Trail Running 58:41 [3] 11.0 km (5:20 / km) +100m 5:06 / km
shoes: Asics Gel Trail Sensor 5

Ran the Tongariro River walkway from Turangi - NZ is full of the most manicured forest trails you could ever hope to run :)

4 PM

Hiking 45:00 [1] 4.0 km (5.3 kph) +55m
shoes: Asics Gel Trail Sensor 5

Hiked with Inneke and Fran for the first and last bit of the trail.

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